Primary Muscle Group(s): Back
|Secondary Muscle Group(s): Shoulders (Front & Rear) and Biceps
1. Using a flat bench, grasp a dumbbell with your left hand.
2. Rest your right knee on the flat bench. Balance your body using your free arm.
3. Bend forward at the hips.
4. Your torso should be parallel to the floor keep and your lower back flat.
6. Slowly lower the dumbbell until your arm is fully extended, fully stretching your lats. Repeat movement.
7. Repeat movement with your right hand.
The one arm dumbbell row is a great exercise for the mid back. It's also a great substitute for the bent over barbell row - For those of you who can't perform this exercise.
The one arm dumbbell row is a compound movement that builds mid back thickness but also hits the shoulders and biceps pretty hard.
Personally, I like to finish up with one arm dumbbell rows because they really stretch out the outer lats.
The important point to remember about this exercise is to keep your back straight - Don't hunch your back. Slightly bend your knees and pull into a straight line
Press play to view an instructional video.
- Lose 25 to 40 pounds in 3 months!
- Gain 35% to 60% more strength in 3 months!
- Lose stomach fat and build abs!
- Build muscle and get super fit!
- Any age!
Spots are filling up fast for my private coaching program!!
As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.
Home > Exercise Database > Back Exercises